Healthy mind in healthy body

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<ul><li><p>MODULE - VIIYoga : A Way of</p><p>Life</p><p>Psychology Secondary Course</p><p>Notes</p><p>PSYCHOLOGY SECONDARY COURSE 116</p><p>Healthy Mind in Healthy Body</p><p>24</p><p>HEALTHY MIND IN HEALTHY BODY</p><p>One who is moderate in his diet, activities, exercise and duty, one whose periods of</p><p>sleep and wakefulness are moderate, Yoga drives away his ailments.</p><p>Body and mind are two parts of a whole. If mind is happy, we do our work actively</p><p>and energetically. If the body is healthy, the mind also remains radiant, alert and</p><p>enthusiastic. The Yoga school of thought tells us how to facilitate the body - mind</p><p>functioning so that one may enjoy happiness, peace and fulfillment in life. Yoga, the</p><p>science and art of life, was discovered by our forefathers and they handed it over to</p><p>us as a priceless heritage. Its value is increasingly realized in todays world. Human</p><p>life today is quite stressful. Yoga is a science that enlightens us regarding why we</p><p>experience stress, tension and pain. It suggests a life style which is free from stress</p><p>and pain. It makes our body and mind effective for leading a happy and healthy life.</p><p>In this lesson we will try to understand the meaning and nature of Yoga, the different</p><p>types of Yoga and some techniques to keep ourselves physically and mentally fit.</p><p> OBJECTIVES</p><p>After studying this lesson, we shall be able to:</p><p> explain what is yoga;</p><p> explain different types of yoga;</p><p> describe the breathing techniques that ensure physical and mental vitality; and</p><p> explain certain ways of concentrating and meditating.</p></li><li><p>MODULE - VIIYoga : A Way of</p><p>Life</p><p>Notes</p><p> 117PSYCHOLOGY SECONDARY COURSE</p><p>Healthy Mind in Healthy Body</p><p> 24.1 WHAT IS YOGA?</p><p>Yoga literally means union i.e. being one with the Supreme Energy. It is communionof individual being with the universal being. It is a passage from ignorance to self-knowledge. Yoga is an effort towards self perfection. By helping the union of thebody with the mind and mind with the soul, it creates an impressive symphony oflife.</p><p>Yoga is a science which leads to health in the body, peace in the mind, joy in theheart and liberation of the soul. It also means the discipline of the body, mind, intellect,emotions and will, giving poise to the soul. It transforms the inert body to the levelof vibrant mind into the union with the serenity of the higher consciousness or soul.</p><p>Yoga is of great benefit to the entire humanity. In its essence it is a passage from theordinary consciousness in which we are aware only of appearances into a higher,wider and deeper consciousness.</p><p>Yoga is also considered as a discipline for happy and effective living. There are twoaspects of Yoga: outer and inner. The outer aspect of yoga (vahirang) deals with theyama, niyama, asana and pranayama which revitalize our body and mind. The inneraspect of yoga (Antarang) includes controlling of senses (Pratyahara), concentration(Dharana), meditation (Dhyana) and Samadhi.</p><p>Maharshi Patanjali defines Yoga as **;ksxf'pko`fk fujks/k%** It means that Yoga isregulation of mental processes. It is only through self regulation one can excell inperforance. That is why Yoga is also considered as the ability to perform actionswith excellence: **;ksx% deZlqdkS'kya**. In broad terms Yoga may also be said as anintegrated individual life style. Now, after knowing the meaning of Yoga, we shalltry to know about the different types of Yoga.</p><p> INTEXT QUESTIONS 24.1</p><p>1. Define Yoga according Patanjali.</p><p>______________________________________________________________</p><p>2. What are the two main aspects of Yoga?</p><p>______________________________________________________________</p><p> 24.2 DIFFERENT TYPES OF YOGA</p><p>Yoga has several types. Some of the main types of Yoga include the following. Ingeneral all systems of Yoga are meant for facilitating harmony, peace of mind, andself-regulation.</p></li><li><p>MODULE - VIIYoga : A Way of</p><p>Life</p><p>Psychology Secondary Course</p><p>Notes</p><p>PSYCHOLOGY SECONDARY COURSE 118</p><p>Healthy Mind in Healthy Body</p><p>(i) Hatha Yoga - This kind of Yoga aims at controlling the functioning of the bodyand helps channeling the flow of energy (Prana).</p><p>(ii) Raja Yoga - It is meant for restraining the fluctuations in the consciousness(Citta).</p><p>(iii)Karma Yoga - This is the path of selfless action (Anasakta karma) withoutexpectation of rewards. In Karma Yoga, you learn to do all actions in relaxation.</p><p>(iv)Bhakti Yoga - This refers to the path of devotion and surrender to God. Theperson forgets his own self and existence and merges with the identity of God orhigher consciousness. Bhakri takes many forms of relationship (e.g. friend,servant, beloved).</p><p>(v) Gyan Yoga - This form of yoga emphasizes on removal of ignorance and seekingof spiritual knowledge. People form wrong impressions about themselves andcontinue with masks that lead to egotism and conflicts of various kinds.</p><p>There are some other types of Yoga. Every practice of yoga requires some preparationand control over our food habits and other aspects of life, which will be discussed ina subsequent section.</p><p> INTEXT QUESTIONS 24.2</p><p>1. What is Karma Yoga?</p><p>______________________________________________________________</p><p>2. Explain the meaning of Raj Yoga.</p><p>______________________________________________________________</p><p> 24.3 YOGA TO KEEP FIT</p><p>The practice of yoga involves attending to the functioning at different levels ofexistence. Techniques to gain mastery over body, prana, and mind diet, yogasanas,at body level, breathing practices and Pranayamas at Prana level and meditation atmental level have been developed. By following these practices one can remain fit,active and energetic without any medicine.</p><p>1. Diet</p><p>Yoga places great importance on diet because the kind and quantity of food that weeat determines our temperament. It is said that having right kind of food purifies themind and soul vkgkj'kq)kslRo'kqf)%</p></li><li><p>MODULE - VIIYoga : A Way of</p><p>Life</p><p>Notes</p><p> 119PSYCHOLOGY SECONDARY COURSE</p><p>Healthy Mind in Healthy Body</p><p>When the food is pure, the mind becomes pure. When the mind becomes pure,memory becomes firm. And when a man is in possession of firm memory, one isable to perform various tasks in competent ways.</p><p>Gita speaks about three types of food Sattwik, Rajasik and Tamasik. Sattwik foodis recommended because it is nourishing and warm. It does not trouble the digestivesystem. It gets assimilated in our body easily. Rajasik food is oily and spicy. It ishard to digest. Tamasik food is dry and stale. It is harmful for the system. Milk andsprouts are examples of Sattwik food. Spices and oils are Rajasik food. Left-oversand junk food are Tamasik food. According to Yoga, Sattwik food makes our mindbenevolent, Rajasik food makes us restless, and Tamasik food makes us lazy anddull.</p><p>Besides food, proper rest and sleep are also necessary to keep oneself fit. Rest, freshair and proper exercise are the needs of our body. Do you know why we need exercise?Without exercise body loses its elasticity. It becomes heavy, accumulates fat andtoxins and gets rapidly worn out.</p><p>2. Yoga Asanas</p><p>You must have heard about various Asanas. They are body postures that make ourbody muscles supple and improve the blood circulation in the body. They tone upthe activities of brain, glands, nerves, tissues and cells. If practiced regularly, Asanascan protect us against cold, fever, headache and stomach disorders. The Asanas aredesigned to bring the body into a condition where the healing forces of nature areable to do that work. Here, we are going to learn about some of the Yogic posturesthat help us keep fit.</p><p>Precautions while Performing Asanas</p><p> Asanas should be performed preferably early in the morning in a well ventilatedroom.</p><p> Bowels must be cleared before starting the Asanas. It is not desirable to havebath immediately after the Asanas.</p><p> Asanas must be performed on a musk spread on hard ground. Clothing shouldbe as light as possible.</p><p> Breathing should be normal while performing the Asanas.</p><p> Do not eat immediately after Asanas.</p><p> It is advisable that the asanas should be done after learning the proper methodsof doing the asanas by a Yoga-teacher.</p><p> Shavasan should be the last Asana, so that you get enough rest.</p><p>Let us learn about some of the main Asanas.</p></li><li><p>MODULE - VIIYoga : A Way of</p><p>Life</p><p>Psychology Secondary Course</p><p>Notes</p><p>PSYCHOLOGY SECONDARY COURSE 120</p><p>Healthy Mind in Healthy Body</p><p>Paschimottan Asana (Stretching back and legs posture)</p><p>Technique - Sit on the floor with both legs stretched straight in front of you and takea few deep breaths. Exhale and extend the hands to catch the toes, keep spine andthe legs straight. Extend the spine and keep the trunk close to the extended legs, Pullthe trunk forward and touch the forehead to the knees and gradually rest the elbowson the floor, After you have gained flexibility, you will be able to have grip of thesoles of your feet, resting the chin on the knee. Stay in this pose for 30 seconds toone minute according to your capacity and revert back to the starting position.</p><p>Benefits - This Asana tones the abdominal organs and kidneys and rejuvenates thewhole spine and improves digestion. A good stay in this Asana will message theheart, spinal column and the abdominal organs. This Asana is strongly recommendedfor those suffering from high blood pressure. It also strengthens knees, improves thefunction of pancreas and corrects the functioning of regenerative system.</p><p>Sarvang Asana (Shoulder Stand Posture)</p><p>Technique - Lie down with your back on the floor. Keep the palms down near thebody. Bring the heels and toes together and keep them loose, and look towards theceiling. Make your legs straight with toes stretched. Inhale and start lifting both legstowards the ceiling, Lift your back so that the weight of your body rests on the neck,give support to your lifted body by placing the palms on the back. Your elbows willbe bent and will remain on the floor, let the hands help in pushing up the body so thatit is balanced perpendicular on the neck. When the body has been raised to a maximumpoint, stay there and breathe normally. Stay in this position for 3 minutes in thebeginning increasing the capacity upto ten to fifteen minutes. Then come down withcaution after folding your legs from the knee slowly landing them on the floor. Raiseyour head and entire body to the resting position and breath normally.</p><p>Benefits - This Asana activates all parts and organs of the body. Because of theinversion, the gravity pull will enhance circulation of blood. It provides energy, innerstrength and vitality. The greatest benefit of this Asana is that it nourishes and activatesthe thyroid and parathyroid glands. It also provides blood supply to the brain, improveslung functioning, throat and larynx functioning, enhances memory capacity andconcentration and strengthens leg muscles.</p><p>Shavasana (Complete Relaxation Posture)</p><p>Technique - Lie down with your back on the floor keeping your feet a little apartforming a 30 degree angle. Keep your arms straight on either side, fingers a littlecurled up, Breath normally and close your eyes after an intent gaze on the roof. Startrelaxing your feet, waist, chest, neck, arms, and head one by one with completeconcentration. If relaxation is proper, your breathing will become slow and shallowwith a feeling of bliss and sleepiness; stay for ten to fifteen minutes and then rollyour body to the right and stay there for a minute before you get up.</p></li><li><p>MODULE - VIIYoga : A Way of</p><p>Life</p><p>Notes</p><p> 121PSYCHOLOGY SECONDARY COURSE</p><p>Healthy Mind in Healthy Body</p><p>Benefits - This asana is very beneficial. Its immediate effect is complete relaxationof all the muscles, nerves and nervous system, the brain and all the organs of thebody. Persons suffering from insomnia, nervousness, tension, axiety, acidity, highand low blood pressure and heart troubles benefit from this asana.</p><p>Shalabh Asana (Locust Posture)</p><p>Technique - Lie full length on the floor on the stomach, with the face touching thefloor. Keep arms stretched on each side of the body and close to the hips. Now raisethe legs, upward as high as possible, taking the support of the fisted hands by pressingthem downward to the floor. Keep your chest and head on the floor and breathenormally. Stay in this pose for 10 to 15 seconds in the beginning and graduallyincrease the period according to your capacity.</p><p>Benefit - This Asana helps digestion and relieves gastric troubles and flatulence. Itrelieves pain in the sacral and lumber regions. Persons suffering from slipped discsare also benefitted. The bladder and prostate gland too benefit from this Asana.</p><p>Ushtra Asana (Camel Asana)</p><p>Technique - Kneel on the floor and keep your thighs and feet together. The toesshould point backward and rest on the floor. Then bend backwards by lowering thehead and hands, touch the heels with the palms of the hands, with your head lookingup and backwards. Keep the thighs straight and the back arched. Feel more stretch inthe chest, abdomen, neck, throat, shoulders and waist. Stay in the pose for 30 secondsor more according to the capacity.</p><p>Benefits - The posture improves the problems with shoulders. It corrects anydeformity in the legs. The heart is massaged making it healthier. The chest is developedand abdominal organs and the back are toned.</p><p>Dhanurasana (Bow posture)</p><p>Technique Lie on the stomach. Bend the knees while keeping them together. Takethe ankles in the hands and rest the chin on the ground. Inhale as in complete Yogicbreathing, then raise the legs, head and upper parts of the body while arching theback. Remain in this position as long as possible, breath regularly and direct attentionto the lower part of the spinal column (pelvic region). Now, relax the body graduallyand return to the original position. Repeat the exercise two or three times, thenrelax.</p><p>Benefits This Asana loosens up the spinal column. It also tones up the abdominalorgans. The exercise stimulates the endocrine glands and is excellent for womensuffering from irregular or faulty menstruation. It also prevents fat from formingaround the stomach and hips.</p></li><li><p>MODULE - VIIYoga : A Way of</p><p>Life</p><p>Psychology Secondary Course</p><p>Notes</p><p>PSYCHOLOGY SECONDARY COURSE 122</p><p>Healthy Mind in Healthy Body</p><p>Halasana (The Plough Posture)</p><p>Technique - Lie on the back with the arms stretched by the side of the body, palmsflat on the ground. Inhale through normal breathing, exhale and slowly raise the legsstretched vertically. Supporting oneself by the arms flat on the ground, gently lowerthe legs behind the head until the tips of the feet are touching the ground. Remain inthis position for a few seconds and breath normally. Now return to the startingposition.</p><p>Benefits - This Asana is extremely beneficial for the spinal column. The wholeregion receives an abundant supply of blood which revitalizes the nerves and musclesof the back. Exhaustion and fatigue quickly disappear. The position also has aregenerating effect on the glandular system, and clears up menstrual disorders. Regularpractice may prevent fat forming around the stomach, hips and waist.</p><p>Bhujang Asana (The Cobra position)</p><p>Technique Lie on the stomach, w...</p></li></ul>